• Week 1
    Print Week

    • Day 36

    RUN
    • Time: 50m
    • Run Speed
    • Speed/Efficiency
    • 50
    • 50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • Swim Form
    • Form
    • 60
    • 2900
    • WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
    • MS: Swim 15 x 100 on :20 rest. #1-5 - focus on your CATCH. #6-10 focus on your PULL. #11-15 focus on your FINISH. Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 37

    BIKE
    • Time: 40m
    • Trainer
    • Isolated Leg Training (ILT)
    • 40
    • WU: 10'
    • MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
    • CD: 10'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 38

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running: lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • Pacing
    • LT
    • 45
    • 2200
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy.

    Day 39

    BIKE
    • Time: 1h 00m
    • Spin Class
    • Aerobic Fitness
    • 60
    • Stay with a smooth pedaling stroke and keep your HR aerobic!

    Day 40

    SWIM
    • Time: 50m
    • Distance: 1750.00 yards
    • Speed
    • 50
    • 1750
    • WU: 300
    • MS: 5x50 (sprint 1st 25) - on 20" rest.
    • 4x:
    • - 2x50 Z3 (15" rest),
    • - 1x100 Z3 (60" rest)
    • - sprint a 50 Z5 (15" rest)
    • CD: 200

    Day 41

    RUN
    • Time: 1h 00m
    • Run Base
    • Strength
    • 60
    • Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 42

    BIKE
    • Time: 1h 25m
    • Bike ME
    • Muscular Endurance
    • 85
    • WU: 15'
    • MS: 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.
    • #1 End at middle Zn 3
    • #2 End at upper Zn 3
    • #3 End at lower Zn 4
    • #4 End at upper Zn 4
    • #5 Build to Zn 5a in first 45s and hold.
    • CD: 15'